Almonds vs Peanut butter and jelly

AlmondsPeanut butter and jelly
Same weightSame caloriesOne serving

In short

Gram for gram, there are 38% more calories in almonds than in peanut butter and jelly (598 vs 432 in 100 g). Most of the calories in almonds come from fat.

More in almonds: vitamin E (5.3×), copper (5.1×), riboflavin (11×), magnesium (3.2×) and 8 more. More in peanut butter and jelly: niacin, sodium, carbohydrates (2.2×), vitamin B6 and saturated fat. Everything else is within 4% of a day's needs.

Calories, and where they come from

Almonds598 cal

21 g protein · 21 g carbs (4.9 g sugars) · 52.5 g fat

Peanut butter and jelly432 cal

11.2 g protein · 46.1 g carbs (30.9 g sugars) · 25.7 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%87.5%175%
  • Vitamin E23.9 mg · 4.5 mg
    159%30%
  • Copper1.1 mg · 0.22 mg
    122%24%
  • Riboflavin (B2)1.2 mg · 0.11 mg
    92%8%
  • Magnesium279 mg · 87 mg
    66%21%
  • Total fat52.5 g · 25.7 g
    67%33%
  • Fiber10.9 g · 3 g
    39%11%
  • Phosphorus471 mg · 170 mg
    38%14%
  • Protein21 g · 11.2 g
    42%22%
  • Zinc3.3 mg · 1.3 mg
    30%12%
  • Calcium268 mg · 28 mg
    21%2%
  • Niacin (B3)3.6 mg · 6.6 mg
    23%41%
  • Iron3.7 mg · 0.96 mg
    21%5%
  • Sodiumlimit3 mg · 228 mg
    <1%10%
  • Carbohydrates21 g · 46.1 g
    8%17%
  • Potassium713 mg · 306 mg
    15%7%
  • Vitamin B60.14 mg · 0.23 mg
    8%14%
  • Saturated fatlimit4.1 g · 5.2 g
    20%26%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Selenium2 µg · 2.2 µg4%·4%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.4 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.3 µg0%·<1%
  • Thiamin (B1)0.077 mg · 0.076 mg6%·6%
  • Folate55 µg · 44 µg14%·11%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline52.1 mg · 36.6 mg9%·7%

From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Peanut butter and jelly (Survey (FNDDS) 2707543). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Almonds withPeanut butter and jelly sandwichAlmond pasteAlmond butterSalted almonds
Almonds vs Peanut butter and jelly: nutrition compared | MyFoodAnalysis